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Diet and Fiber
Increased dietary fiber is almost always an important part of any dietary program. You are referred to High Fiber Diet for details. The short version is that there are two main types of fiber, insoluble and soluble, and almost every plant has some of each. Insoluble fiber does not dissolve in water, is not acted on by colon bacteria and does not create colon gas. It is an important fiber because it hangs on to water within the colon, promoting a large, bulky stool and improved regularity. The second type of fiber is soluble, meaning it does dissolve in water and is fermented by colon bacteria. Some of these bacteria create colon gas.Most plants have both fibers to varying degrees. As examples, the fibers in wheat are mostly insoluble while those in oats and beans are mostly soluble. Prebiotics, especially inulin and oligofructose, are recently discovered soluble fibers. These fibers have had a great deal of research done on them lately and multiple, significant health benefits have been found to occur. Still, they are soluble and, as such, do produce colon gas just like all soluble fibers will if too much is taken.
The key is to get a good balance of these fibers. The recommended total fiber intake per day is 25-35 grams, depending on your sex, age and weight. At this level, multiple health benefits occur. However, if excess colon gas and flatus are problems, then cut back on soluble fiber first.
The section on Fiber Content of Foods lists the amount of soluble and insoluble fiber in most foods.
